Hailey Happens Fitness

Hailey Happens Fitness Obsessed with providing women entering their 40's and beyond Strength Training Programs

Hi there, I'm Hailey, and I'm so glad you're here!There are three ways to train with me:1. My Membershiphttps://www.hail...
06/18/2026

Hi there, I'm Hailey, and I'm so glad you're here!

There are three ways to train with me:

1. My Membership
https://www.haileyhappensfitness.com/hhfmembership

For just $279/year you're accessing a complete training system designed specifically for women in midlife. This is much more than a workout library.

My training is periodized and the membership is built to help you plan an entire year of training, not just random months of workouts. Midlife looks different, and your fitness approach should too. Stop jumping from program to program and start using proven strategies that help you get results with the time you have.

Members also get access to evidence-based educational webinars, recipe books, resources, and opportunities to connect with me for ongoing support and guidance.

2. My Signature Plans

I've partnered with two of the leading experts in women's health and performance, Dr. Stacy Sims and Dr Vonda Wright to create premium workout programs.

These plans are not included in the membership. They are sold separately and are yours to use for the life of the HHF app.

Power Happens with Dr. Stacy Sims: https://www.haileyhappensfitness.com/workout-plans/power-happens

Start Strong with Dr. Vonda Wright:
https://www.haileyhappensfitness.com/workout-plans/start-strong

3. My Group Courses

My educational courses include Shred Happens, Fat Loss Happens, and Fat Loss Happens: Education Only. Each provides in-depth education for women navigating perimenopause and postmenopause.

You're getting the latest research, strategies and education from Abbie Smith- Ryan , Dr. Jocelyn Wittstein, Heather Hirsch MD MS NCMP, Mikki Williden, PhD, and other guest experts to empower you with the know-how and practical steps to live a lean lifestyle.

These courses are not included in the membership and are available to all women. Members can join with the added benefit of a members-only rate equivalent to 20% off the lowest VIP price. Join the waitlist and finish 2026 strong: https://mailchi.mp/haileyhappensfitness/2026planyouryear

No matter where you are in your journey, there is a path that's right for you with Hailey Happens Fitness.

It's time to make YOU happen.

With so many midlife women entering the weights room, a common question I get asked has to do with how to perform the de...
06/15/2026

With so many midlife women entering the weights room, a common question I get asked has to do with how to perform the deadlift. And while I have a whole education module on this in my membership, here is a basic breakdown of all of the variations.

Shown here:

➡️Barbell conventional deadlift - make this four movements. Push the floor away, stand up, hinge back to the shin, and the legs come in to set the bar back on the ground.

➡️Barbell Sumo Deadlift- my fave of all the variations and what my biggest PR was set on.

➡️Barbell Semi Sumo Deadlift- the in between of the conventional and sumo deadlift.

➡️Barbell Romanian Deadlift- this one is unique in that the bar never touches the ground (unless it’s a stiff leg deadlift which isn’t covered). The knees bend a tiny bit and then stay fixed. This is a true hip hinge with not a lot of leg involvement

➡️Barbell Wide Grip Deadlift- A bang for your buck movement. Lots of recruitment in the upper back due to the wide grip and more ROM from being closer to the ground.

➡️Barbell Single Leg Deadlift- this movement should look the same as the bilateral deadlift just on one leg.

➡️Trap Bar Deadlift- This one isn’t guided by my words but it’s important and arguably the second most popular given it is a spine friendly option since the load is surrounding you instead of all up front.

If all of these options are available to you, use all of them over a year. They are all worth your time.

Now is the time to make YOU happen.

There isn’t a single woman I’ve trained who has asked for bigger upper traps. Yet so many women end up overdeveloping th...
06/14/2026

There isn’t a single woman I’ve trained who has asked for bigger upper traps. Yet so many women end up overdeveloping them.

The reason? Poor scapular mechanics.

When the serratus anterior, rotator cuff, and mid/lower traps aren’t doing their job, the upper traps step in and take over. Over time, they become dominant while the muscles responsible for stabilizing the shoulder blade fall further behind.

If you’re new here, I’m Hailey. I’ve worked with thousands of midlife women, and this is one of the most common upper-body issues I see.

How do we fix it?

Part of the solution is strengthening the stabilizers (I’ve covered my favorite exercises in previous posts), but the other part is being smarter about your compound lifts.

Today’s exercises are some of my favorites because they de-emphasize the upper traps while still building a strong, athletic upper body.

The answer is never to stop training these pushing and pulling movements. It’s always going to be to fix the weak links and while doing that, trying different angles when you vertically push and pull so you can continue to train. I rarely push or pull overhead in an upright position.

Here are my faves:

➡️Cable incline prone cable pulldowns- set the scaps first before you start pulling with the arms

➡️Cable bent over straight arm pulldowns

➡️Cable lean away pulldowns, supinated grip - I love this grip to recruit more of the biceps here

➡️Dumbbell low incline prone Superman raise (go light here. I am using 5 lbs and it’s wicked hard)

➡️Machine seated lean in overhead press
(On this machine I sit backwards so I can push at an angle)

➡️Cable lean in pulldowns- set the shoulders first before you move the arms.

➡️Kettlebell kneeling single arm base up overhead press (stop at neutral and work on upwards rotation of the scapula only)

A foundations program is mandatory for midlife women. So many of the injuries I see could have been prevented with intelligent programming and building up weak links.

Link in bio to try my foundations program free for 10 days.

06/10/2026

Sn**ch Grip Deadlift

There are many incredible deadlift variations and they all have their benefits. An intelligent program rotates them periodically.

The Sn**ch Grip Deadlift is one of the best bang for your buck movements. It recruits more upper body muscle mass than a conventional deadlift and should be added into your routine.

Ways the sn**ch is different from conventional

➡️Because of the wide grip, you will recruit more upper back muscles

➡️Due to the hands being so far out on the bar, you are lower to the ground allowing for greater range of motion

Tips:

➡️ remember to “break the bar” before starting the lift to engage the lats

➡️Film yourself to ensure your spine is neutral (flat). If you are rounding in the lumbar region, you will never be able to load any hip hinging pattern well.

Want access to my premium Learn to Lift course free for 10 days? Comment “HHF” and I’ll send you the link.

Make YOU happen

06/09/2026

Continuing on with our shoulder health in midlife. The rhomboids and middle trapezius muscles are commonly underdeveloped in most midlife women I train.

When this happens, this can set us up for improper scapular movement, poor posture, neck tension and overdevelopment of the upper trapezius.

Add this into your exercise routines. Every muscle deserves love. You’ll find exercises like this in my foundations and strength programs.

Join thousands of midlife women who are bullet-proofing their bodies with these foundational moves. Try my app free for 10 days (Hailey happens) in the App Store or Google play.

06/04/2026

If you’re in midlife and dealing with golfer/tennis elbow, you are not alone.

I see this all the time women who have started lifting weights in the last 12–18 months.

From a strength training perspective, this happens because:

1. Grip strength matters
Grip strength is one of the strongest markers of longevity, but it also becomes critical in the gym. As the weights get heavier, the demands on your grip and forearm tendons increase significantly.

2. Tendons adapt slower than muscles
One of the biggest mistakes in training is building strength in the larger muscle groups — glutes, back, chest, shoulders — without building the tendon resilience to support those loads.
Muscles get stronger relatively quickly. Tendons do not. When tendons are overloaded faster than they can adapt, issues like golfer’s elbow and tennis elbow start to show up.

This is exactly why foundational strength work is essential. Building tendon resilience early helps prevent these overuse injuries from becoming the thing that limits your progress later.

We all want to lift heavier, but if tendon capacity doesn’t keep up, it eventually will be the thing that takes you out for months.

My Foundation Happens plans address this directly, Additionally, I have a stellar webinar that goes deeper into the education you need to stay informed and empowered.

Comment TENDON and I'll send you more info on why these exercises can help your golfer/tennis elbow.

- Plate holds. Pinch the top of the plates (don’t grab it with your whole hand). You want daylight showing between your thumb and fingers.

- DB wrist extensions

- DB wrist flexions

- DB pronation/supination

- EZ bar reverse grip biceps curl- if you take away anything from my programs, it should be noticing that the grip is always balanced.

- Reverse grip triceps push down

- KB half kneeling single arm overhead press, ng

- Dead Hangs

06/01/2026

Comment “traps” and I’ll send you a free guide!

I took a poll on my instagram recently to see how many midlife women are overusing or have overdeveloped traps and 100% of you said that you were 🤯

This is super common and something I’ve seen in the thousands of midlife women that I’ve trained.

Why?

Poor Scapular Mechanics are to blame. During overhead pushing and pulling movements, the scapula should smoothly rotate up and down against the ribcage. They shouldn’t elevate and tilt to get the job done.

Some of the reasons for this are:

1. Weak Serratus Anterior muscle (biggest contributor in females due to breast mass)

2. Weak middle and lower Trapezius in
relation to the upper trap.

3. Stiff Thoracic Spine

I have personally dealt with this for years. There are a number of great exercises to address this in my FREE traps resource.

Comment “TRAPS” and it’s coming your way!

05/30/2026

Earlier this week, I talked about WHY foundational training matters. And if that was something that stuck with you, let me sweeten the deal... my Foundations Happens Collection is 25% off during the LAST CHANCE SALE until June 4th.

Foundation Happens is for women who want to improve their work capacity, strengthen the small stabilizing structures that are often overlooked, and even out imbalances. It is a non-negotiable for the women I train.

Grab the Beginner, Intermediate, or Advanced plan individually at 25% off - just $149 each.

Your other option is to get all 3 levels of Foundation Happens, PLUS the educational webinar, 40+ other workout plans and so much more - it's all inside the membership for just $279/year. You can try the membership free for 10 days on me!

Sale ends June 4th. https://www.haileyhappensfitness.com/lastchancesale

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Boulder, CO
80301-80310, 80314, 80321-80323, 80328, 80329

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